Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Dates vs. Cashew — In-Depth Nutrition Comparison

Compare

The main differences between Dates and Cashew

  • Cashew is richer than Dates in Copper, Phosphorus, Iron, Manganese, Magnesium, Zinc, Vitamin B1, Selenium, and Vitamin K.
  • Daily need coverage for Copper from Cashew is 221% higher.
  • Dates contain less Saturated Fat.

Food types used in this article are Dates, deglet noor and Nuts, cashew nuts, raw.

Infographic

Dates  vs Cashew infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Cashew
Contains less Sodium -83.3%
Contains more Iron +554.9%
Contains more Magnesium +579.1%
Contains more Phosphorus +856.5%
Contains more Zinc +1893.1%
Contains more Copper +965.5%
Contains more Manganese +531.7%
Contains more Selenium +563.3%
Equal in Calcium - 37
Equal in Potassium - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains less Sodium -83.3%
Contains more Iron +554.9%
Contains more Magnesium +579.1%
Contains more Phosphorus +856.5%
Contains more Zinc +1893.1%
Contains more Copper +965.5%
Contains more Manganese +531.7%
Contains more Selenium +563.3%
Equal in Calcium - 37
Equal in Potassium - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
7
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +20%
Contains more Vitamin E +1700%
Contains more Vitamin C +25%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +152.7%
Contains more Folate +31.6%
Contains more Vitamin K +1163%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B3 +20%
Contains more Vitamin E +1700%
Contains more Vitamin C +25%
Contains more Vitamin B1 +713.5%
Contains more Vitamin B5 +46.7%
Contains more Vitamin B6 +152.7%
Contains more Folate +31.6%
Contains more Vitamin K +1163%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Cashew
Contains more Carbs +148.5%
Contains more Water +294.8%
Contains more Protein +643.7%
Contains more Fats +11143.6%
Contains more Other +58.8%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Carbs +148.5%
Contains more Water +294.8%
Contains more Protein +643.7%
Contains more Fats +11143.6%
Contains more Other +58.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Cashew
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +41189.5%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +41189.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Cashew
Contains more Sucrose +310.3%
Contains more Glucose +39640%
Contains more Fructose +39020%
Contains more Maltose +∞%
Contains more Starch +∞%
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +310.3%
Contains more Glucose +39640%
Contains more Fructose +39020%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Cashew
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Cashew Opinion
Net carbs 67.03g 26.89g Dates
Protein 2.45g 18.22g Cashew
Fats 0.39g 43.85g Cashew
Carbs 75.03g 30.19g Dates
Calories 282kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 19.56g 0.05g Dates
Sugar 63.35g 5.91g Cashew
Fiber 8g 3.3g Dates
Calcium 39mg 37mg Dates
Iron 1.02mg 6.68mg Cashew
Magnesium 43mg 292mg Cashew
Phosphorus 62mg 593mg Cashew
Potassium 656mg 660mg Cashew
Sodium 2mg 12mg Dates
Zinc 0.29mg 5.78mg Cashew
Copper 0.206mg 2.195mg Cashew
Manganese 0.262mg 1.655mg Cashew
Selenium 3µg 19.9µg Cashew
Vitamin A 10IU 0IU Dates
Vitamin E 0.05mg 0.9mg Cashew
Vitamin C 0.4mg 0.5mg Cashew
Vitamin B1 0.052mg 0.423mg Cashew
Vitamin B2 0.066mg 0.058mg Dates
Vitamin B3 1.274mg 1.062mg Dates
Vitamin B5 0.589mg 0.864mg Cashew
Vitamin B6 0.165mg 0.417mg Cashew
Folate 19µg 25µg Cashew
Vitamin K 2.7µg 34.1µg Cashew
Tryptophan 0.012mg 0.287mg Cashew
Threonine 0.043mg 0.688mg Cashew
Isoleucine 0.049mg 0.789mg Cashew
Leucine 0.084mg 1.472mg Cashew
Lysine 0.066mg 0.928mg Cashew
Methionine 0.022mg 0.362mg Cashew
Phenylalanine 0.05mg 0.951mg Cashew
Valine 0.071mg 1.094mg Cashew
Histidine 0.032mg 0.456mg Cashew
Saturated Fat 0.032g 7.783g Dates
Monounsaturated Fat 0.036g 23.797g Cashew
Polyunsaturated fat 0.019g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
34%
Cashew
Minerals Daily Need Coverage Score
29%
Dates
200%
Cashew

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 7.751g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 57.44g)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.